Other helpful tools

Meditation 

Mediation is a great way to focus and relax the mind, and when the mind is truly focused and relaxed, it won't allow additional thoughts into it. This is a great practice to include daily, since the ability to be able to focus away from destructive thoughts can help you switch gears more easily, especially when thoughts and triggers of anxiety come up.

The classes are split into two groups, Guided Meditation, and Silent Meditation. With Guided Meditations, I will give you something to focus on, something you can picture in your mind. Silent Meditations will either be silent, or have sounds of the ocean or music on to focus onto.

Whether you choose guided or silent, they are both great at helping you learn to focus your mind. Again, when the mind is focused on one thing in the present, the mind can't become cluttered with thoughts of worry. So, quiet meditation to guided meditations, pick your fancy and allow yourself to get absorbed in focus and relaxation. ​

This is great tool for creating the Mind / Body connection. Allow yourself to open up to your own possibilities and create an atmosphere to find relaxation. The idea is to let go..relax and don't try to control anything..feel like you want to fall asleep, but don't. You want to be alert, but totally relaxed. Allow your mind to float into nothingness and feel that inner peace within. If you have trouble with this, as thoughts enter your mind, just acknowledge the thought, then focus on something to draw attention away from the thought (like the music or your breath) and start the process again. With this you are giving the mind something to do. By focusing on the breath, or listening intently to music, you are giving the mind something to focus on, so other thoughts aren't as important.

​This is a practice that takes time and patience. BE PATIENT with yourself. Remember its a practice for the mind. By doing this, we are first learning that we have a lot of thoughts. We are also learning that we can turn away from these thoughts either on our own or with the help of focus techniques. The more you practice, the easier it all becomes, and easier it is to find that peace within.
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Meditation tips: (if just starting out)

• Just sit comfortably and close your eyes
• Thoughts will come and go in your mind, the idea is that when they come in, to become aware they are there, then gently switch back to a focus technique:
  • It may help to focus between your eyes, or towards your nose. You can focus on the breath, or the sounds or music around you.
• Some prefer to create a mantra of a word or group of words to focus on in the mind. You can focus on a word, or even a sound that had no meaning to you. The word Om (pronounced Ah-oh-um) is used as a tool to create a sound, in essence to focus on, which alleviates the chatter of the mind. After allowing the sound to resonate for a bit, it becomes easier to allow the mind to quiet even after you stop the sound.  
• If you have issues with sitting still, have no worries! I was like this at the beginning myself! Allow yourself to move. Maybe you move a finger (tap your finger) or your toes, but keep the rest of your body still, and allow your body to relax. (To learn more about this, see "Tapping" video on Sleep Difficulties page.) Find the stillness and relaxation within. Let go. Thoughts will come, but just let them go. Over time you may notice that you will be able to be completely still and have no use to tap a finger or move your toes, and that thoughts will come in less and less. Be patient, and remember that this is a process. Give yourself the time...                                                

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Relaxation Meditation (2 min.)

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Guided Meditations:

          Beginner Guided Meditation:
​            Learn to focus internally (3:30)            

Yoga Nidra (Yogic Sleep)

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             Beginner Silent Meditation:
           Learning to Focus on Sound
​                                      (5:30)

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Silent meditation
​Focus on sound
(10:00)

silent meditation
Focus on Sound
(15:00)

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